Spend Smart. Eat Smart.

Fruits

How much in a day?

Fruits are sweet treats that are also super nutritious. They include many of the vitamins we need as well as fiber. They come in every color of the rainbow, and it is important to choose a variety because different colors contain different nutrients. Typically, the darker the color is, the more nutrition.

Daily Recommendation*
Children 2-3 years old: 1 cup
4-8 years old: 1 to 1.5 cups
Girls 9-13 years old: 1.5 cups
14-18 years old: 1.5 cups
Boys 9-13 years old: 1.5 cups
14-18 years old: 2 cups
Women 19-30 years old: 2 cups
31-50 years old: 1.5 cups
51+ years old: 1.5 cups
Men 19-30 years old: 2 cups
31-50 years old: 2 cups
51+ years old: 2 cups

 

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Source: ChooseMyPlate

In general, one cup counts as:

Pack and go!

When it is snack time, grab an apple or orange, or plastic bag filled with cherries or grapes. Fruit can be just as convenient as chips or cookies if you plan ahead just a bit.

Videos/Handouts

Links

Storing and Discarding

Check before you buy

Treat with care at home

Prevent waste

Videos/Handouts

Fruit Choices

Fresh, canned, frozen, dried, and 100% juice are all healthy choices.

Fresh

Canned

Dried

Juice

 

Videos/Handouts

Links